12 Week Workout Plan
PROGRAM GUIDE
WWW.HEATHER ROBERTSON.COM
DISCLAIMER
The information provided in this guide is provided "as is" and is intended to promote general health improvement through healthy eating and lifestyle habits. It is not intended as medical advice, and should not be used to
diagnose, treat, cure or prevent any medical conditions. These guidelines were not created to suit any nutrient
deficiencies, sensitivities, allergies or any other food related health problems or concerns.
You should not use this guide as a substitute for the health advice, diagnosis or treatment from a qualified professional. Each individual will have their own specific needs and the information and recommendations contained
in this guide are designed as a set of "generic guidelines" only. This guide does not consider any person's specific
objectives, situations or individual requirements.
Heather Robertson Health & Wellness Inc. makes no warranties or representations, expressed or implied, as to
the currency, accuracy, completeness, reliability or suitability of the information contained or referenced in this
guide. The information is subject to professional differences of opinion, human error in preparing this information and unique differences in individuals' situations.
Heather Robertson Health & Wellness Inc. is not liable for any loss, experience or injury resulting from any
action taken or reliance made by you on any of the information or material contained in this guide. If you use,
or otherwise rely on, any of the information in this guide you are responsible for ensuring, by independent
verification, its currency, accuracy, completeness, reliability and relevance to your own personal and individual
circumstances. You should always obtain any appropriate professional health advice relevant to your particular
circumstances.
Copyright and all other intellectual property rights towards materials contained in this guide are owned by
Heather Robertson Health & Wellness Inc. No intellectual property rights or other rights in, and to, the information and materials in this guide are transferred to any person who acquires, or may use, this guide. You
may not adapt, reproduce, publish or distribute copies of any materials contained in this guide (including, but
not limited to text, logos, graphics, photographs, video clips, trade marks or images) in any form including all
electronic means.
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12 WEEK WORKOUT PLAN
Table of Contents
PROGRAM GUIDE
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Program Introduction
Start Right. Now.
Program Overview
What You’ll Need
A Note About Nutrition
Macronutrients
Recommended Foods
Foods to Avoid & Moderate
Eating Out & Alcohol
Snack Ideas
Supplements & Vitamins
Pre & Post Workout
Meal Plan: Sample Menus
Meal Plan: Recipes
Printable Progress Calendars
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12 WEEK WORKOUT PLAN
Program Introduction
Welcome to my free 12 week workout plan!
I
’m so happy you’re here. I’ve spent nearly a year designing, filming, editing and testing out
every workout included in this program. I’ve put my blood sweat and tears into this plan ok not my blood but definitely a lot of sweat and even a few tears too.
So why give it away for free? Because I get it. I get what it feels like to be overwhelmed with
the multitude of fitness programs available online. I get what it feels like to invest your hard
earned money into a program and then feel like the value just wasn’t there. I get how expensive it can be to eat healthy, have a gym membership and pay for a personal trainer. And I get
that life is busy.
Investing in your health should never feel like a financial burden. I saw a need for a well designed, highly effective program that you could complete with minimal equipment in a short
amount of time. By removing these time and cost barriers my hope is that people across the
Globe are able to participate and experience the true value of healthy living.
If even one person experiences a positive change in their physical and mental well-being
throughout this program then it will have been 100% worth it to me. The only thing I request
from you is that you do your best. Don’t beat yourself up. Be kind to yourself and lean on
others in this community when you feel weak. If you miss a day, pick up where you left off the
following day. If you need to take a break - take one! Invite your friends and family to join you
by sharing this program and join me in making this World a sweatier, healthier and happier
place. Oh, one last thing - I’m not going to lie, this journey will be challenging my friend but
I promise it will be worth it. Let’s get started!
xo HR
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12 WEEK WORKOUT PLAN
Start Right. Now.
SHARE IT. DECLARE IT.
If there is one single thing you can do to start this program right it is this:
Share and declare your participation with your friends and family. Having the support of those
around you is key and verbalizing your intent to others makes it real.
GET CONNECTED
If you’re not already – subscribe to my YouTube channel, and click the notification bell so you
don’t miss any new posts.
BE PREPARED
Download and save this guide to your device.
Print the workout calendars, or save them to your device.
Schedule in your workouts for the week.
Make sure you have all your equipment.
Prepare your healthy meals ahead of time.
SHARE YOUR PROGRESS
Motivate yourself and inspire others by taking part in the support forum.
Print or screen shot your progress calendars and add checkmarks or emojis as you complete
each workout.
Comment, like and share on YouTube as you make progress.
Share your best gym selfies, post-workout pics, or favourite meals with the hashtag
#HR12Week and tag me @heatherrobertsoncom
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12 WEEK WORKOUT PLAN
Program Overview
O
ver the next twelve weeks you will gain access to five full length workouts every week.
Each workout will take between 30-40 minutes to complete. These sessions can be
spread out throughout the week as you wish but my recommendation would be to
workout Monday to Friday and take Saturday as an active rest day. Active rest includes
taking a yoga class, going for a hike, stretching and/or meditation. Then, take a full rest day on
Sunday.
If you know you have special events or busy days coming up plan ahead and move your rest
days to accommodate your schedule. Of course, listen to your body and rest when you need it you do you!
PHASE 1: WEEKS 1-4
We will kick things off with full body workouts and HIIT Cardio + Ab days designed to
increase mobility, flexibility and endurance.
PHASE 2: WEEKS 5 - 8
In this phase we will focus on increasing lean muscle, isolating muscle groups, and counting
reps. We will alternate these strength days with some intense HIIT and Tabata sessions.
PHASE 3: WEEKS 9 - 12
This final phase combines all the best parts of the previous phases - full body workouts, HIIT
+ Abs, Tabata + Booty for improved athletic performance and killer results.
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12 WEEK WORKOUT PLAN
What You’ll Need
EQUIPMENT:
Two sets of dumbbells
Stability ball
Exercise mat
WHICH WEIGHTS SHOULD YOU USE?
I recommend having at least two sets of dumbbells one heavier and one lighter, but the more
variety you have the better.
During a weighted exercise you will want to choose a weight that feels challenging but that
will allow you to complete the suggested amount or reps or work time without losing proper form.
I personally use a set of 5lbs, 8lbs, 10lbs and one heavier set of 25lbs throughout the program.
As you increase strength/endurance you may find you want to increase your weight. On the
other hand if you are struggling with maintaining form I encourage you to go lighter with
your weight or just use your own bodyweight and focus on technique.
The size of stability ball you choose is typically based off your height. Each manufacturer
should provide a sizing chart when making your purchase decision. I am 5’4” and use a 65cm ball.
MODIFICATIONS + PROPER FORM:
This is not a custom or one-size-fits all program. It is crucial that you listen to your body
and do what feels right for you. Take longer breaks, decrease intensity or modify exercises as
needed. Some modifications will be shown in the workout videos but sometimes it will be up
to you to decided when and how you need to modify.
This program is designed for those who have experience with working out and executing
proper exercise form. Because minimal verbal cues regarding form are given in this program, it
is extremely important that you educate yourself on proper exercise form to avoid injury and to
get the most out of each exercise. If you are new to working out I highly recommend working
in- person with a professional coach or certified trainer that can help you make any necessary
adjustments and practice proper technique before attempting to workout on your own.
Be sure to take time after each workout to cool down and stretch. Recommended stretching
routines will be provided.
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12 WEEK WORKOUT PLAN
A Note About Nutrition
T
his portion of the guide is designed to provide insight into a straightforward, intuitive
approach towards eating. While there is no one-plan-fits-all way of eating, this guide
will point you in the right direction when it comes to understanding nutrition, creating
healthy habits, listening to your body and properly fueling your workouts.
Personally, I don’t like to count calories – that includes calories in and calories out! I used to
track calories in, calories burned, and macros. Tracking this information taught me a lot about
my body – how portion sizes and different types of macronutrients affected my athletic performance. However, I found I became too focused with achieving specific numbers on a daily
basis and trying to perform perfectly. Then came the feelings of guilt when I slipped up.
This would send me on an emotional roller coaster, destined for failure.
Years of experimenting, learning and personal growth lead me to wholeheartedly believe in
and practice intuitive eating. Let’s be honest, in the absence of a diet culture - intuitive eating
would just be called eating!
When we are born, we have the ability to instinctively know what we need and when we need
it; eat when you’re hungry, stop when you’re full. I will say this again because it’s very important – there is not one specific way that everyone on the planet should eat. Intuitive or instinctual
eating may not be ideal for someone who is dealing with hormonal imbalances or a history of
eating disorders. You need to be in a state where your body is metabolically regulated, you can
trust your body and naturally be in tune with your hunger and fullness cues.
It is important to recognize that intuitive eating is not a weight loss or fat loss diet trend. It is
simply a way of honoring your health and your taste buds while feeling and performing your
best - both physically and mentally.
In the following pages of this guide you will find sample menus of what a day of intuitive
eating may look like. All of the sample meals are intended to be created with real, nutrient
rich ingredients that can be interchanged with foods and ingredients that you may prefer. My
intent with these sample menus is to illustrate the importance that timing and macronutrient
balance plays when planning your pre and post workout meals.
While your goal may be to reach a certain weight, have a flatter stomach or thinner thighs,
my main objective and wish for you throughout this program, and beyond, is that you learn to
value the importance of becoming healthy, energetic and feeling amazing from the inside out.
Remember that your self-worth and confidence level can not be measured by a number on a
scale or a tag on your clothes. Prioritize your health and your happiness and the rest will fall
into place.
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12 WEEK WORKOUT PLAN
Macronutrients
T
he sample menus found in this guide are comprised of real, wholesome foods and are
complete with a balance of proteins, carbohydrates and fats which are referred to as
macronutrients. Macronutrients are nutrients that your body requires in large amounts
and when consumed will provide energy and aid in building and repairing muscle.
PROTEINS
Protein is found throughout the body—in muscle, bone, skin, hair, and virtually every other
body part or tissue. Proteins are complex molecules that are made up of smaller units called
amino acids and help your body to build and repair tissue. Protein is essential for exercise and
anyone undertaking any kind of exercise routine is definitely going to need more protein than
someone who doesn’t. Consuming protein can aid in speeding up recovery after a workout,
building lean muscle, and preventing muscle loss. Protein is found in a wide variety of animal
and plant based products including meat, seafood, tofu, eggs, nuts, beans and more.
CARBOHYDRATES
Carbohydrates provide the body with glucose, which is converted to energy used to support
bodily functions and to fuel your workouts. Foods high in carbs are an important part of your
daily meals and should never be fully eliminated. However, what’s more important than how
many carbs you choose to eat, is the type of carbohydrate you choose to eat. Some sources are
healthier and more beneficial than others - The healthiest sources of carbohydrates include
unprocessed whole grains, vegetables, fruits and beans. The carbs you want to avoid or limit are referred to as simple carbs and include white breads, pastries, sodas, and other highly
processed or refined foods.
FATS
Don’t be scared of fats, they are essential to your health! It’s all about getting the right balance
and the right types of fats in your diet. Dietary fats are essential to give your body energy,
support cell growth, help your body absorb nutrients and produce important hormones. There
are four major dietary fats in the foods we eat. The fats that you want to avoid in your diet are
trans-fats and saturated fats while monounsaturated and polyunsaturated fats should be consumed in moderation on a daily basis. On the following pages I list which foods contain these
beneficial fats and which foods to limit or avoid.
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12 WEEK WORKOUT PLAN
Recommended Foods
PROTEINS
VEGETABLES
CONDIMENTS
† organic free range chicken
† kale
† fresh herbs + spices
† ex. lean organic grass fed beef
† swiss chard
† raw honey
† organic free range turkey
† ex. lean organic grass fed bison
† free range eggs
† spinach
† bok choy
† arugula
† cottage cheese
† cabbage
† organic, non gmo tofu or tempeh
† asparagus
† wild salmon
† cauliflower
† wild sea bass
† celery
† wild shrimp, prawns or scallops
† cucumber
† greek or icelandic yogurt
† green beans
† seitan
† broccoli
† wild tilapia
† bell peppers
† wild cod
† zucchini
† wild tuna
CARBOHYDRATES
† brown rice
† quinoa
† sweet potato/yams
† beans & legumes
† rice crackers
† almond or coconut flour
† oats: rolled, steel cut, gluten free
† sprouted grain or gluten free bread
† sprouted grain or gluten free wraps
† sprouted grain or gluten free pasta
FATS
† extra virgin olive oil
† coconut oil
† avocado
† nuts & seeds
† natural nut butters
† tomatoes
† jalapeños
† onions
† egg plant
† brussel sprouts
† carrots
† peas
† beets
† squash
† mushrooms
† any other organic, dark
colored nutrient dense
vegetables
FRUITS
† fresh berries
† lemons + limes
† oranges
† pure vanilla extract
† pure maple syrup
† Himalayan or sea salt
† stevia
† garlic
† hot sauce
† mustard
† ginger
† balsamic vinegar
† tamari
† low sodium soy sauce
† salsa
† hummus
† tzatziki
† tahini
BEVERAGES
† filtered water
† sparkling water
† herbal tea
† coffee
† coconut water
† almond or cashew milk
† coconut milk
† oat milk
† hemp milk
† kombucha
† fresh pressed veggie juices
† fresh pressed fruit juices
† pineapple
† apples
† bananas
† grapefruit
† pomegranate
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12 WEEK WORKOUT PLAN
Foods to Avoid or Moderate
AVOID/MODERATE
[ store bought mayonnaise
[ margarine
[ artificial sweeteners (saccharin sucralose, aspartame)
[ store bought salad dressings*
[ store bought bbq sauce*
[ store bought jams and jellies*
[ store bought ketchup & stir fry sauces*
[ saturated fats
[ trans fats
[ hydrogenated oils
[ white bread
[ white pasta
[ white flour
[ cereal
[ chips
[ candies
[ baked goods made with refined sugars.
[ alcohol
[ sodas
[ fruit cocktails
[ sugary or creamy cocktails
[ specialty coffee drink
[ diet beverages with artificial sweeteners
[ pre-packaged deli-meats
[ nitrates
[ factory farmed meats
[ gmo’s
[ artificial flavors, preservatives + food colorings
[ high fructose corn syrup
[ MSG
*OPT FOR HOME MADE VERSIONS OF CONDIMENTS WITH LESS ADDED SUGAR,
SODIUM AND ARTIFICIAL INGREDIENTS.
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TIP: WHEN BUYING CANNED GOODS CHECK THE LABELS AND AVOID EDTA, BPA, ADDED
SUGAR/SALT AND PRESERVATIVES.
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12 WEEK WORKOUT PLAN
Eating Out & Alcohol
E
xpecting that you will never eat out, attend a special event or ocassionally eat unhealthy
foods is totally unrealistic, unsustainable and frankly no fun in my books! Here are a
few quick tips on prioritizing your health while still having a social life and satisfying
those taste buds.
At restaurants I typically avoid menu items with these words in the description: deep fried,
battered, creamy, breaded, crisp, sauced, or stuffed. Instead, opt for menu items that are described as: steamed, grilled, baked, fresh, local, organic or raw.
When eating intuitively it is important to base decisions off healthy food guidelines. It’s also
being aware of the foods we need vs. the foods we want. Choosing the latter from time to time
is not the end of the world. Making room for “indulgences” may actually help increase leptin
levels (a hormone produced by the fat cells in your body). Leptin’s main role is to regulate fat
storage and how many calories you eat and burn.)
With this in mind, you may choose to skip the oversized molten lava triple chocolate desert
and have something sweet and equally satisfying at home like a sorbet or dark chocolate.
That, or you may just ask your server for more than one spoon – I’m sure your company won’t
mind sharing.
Here’s the deal with alcohol; you will achieve better results, faster by cutting it out of your
diet. Nobody loves her wine more than this girl - but you just can’t fight the science behind it!
If you want to drink alcohol you need to know how it effects your body and how it will effect
your health and physical results. This way you can make educated decisions and take any
necessary actions to stay balanced and on track with your goals. Feeling empowered and in
control of your health and your choices is the ultimate goal here!
Alcohol is high in sugar and makes it harder for your body to absorb nutrients and burn fat.
It can also slow down muscle growth by disrupting sleep patterns and the production of
growth hormones, vital for building lean muscle. If you choose to consume alcohol from time
to time practice moderation, choose lower sugar options and plan ahead so your workouts
won’t suffer.
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12 WEEK WORKOUT PLAN
Snack Ideas
Sweet Snack Ideas:
Savory Snack Ideas
Greek or icelandic yogurt with fresh berries
or a drizzle of raw honey.
Dark chocolate covered nuts(70% or higher).
Peanut butter stuffed dates.
Air popped popcorn drizzled with truffle oil
+ nutritional yeast.
Hummus & veggies.
Steamed edamame pods with sea salt.
Chocolate Chia Pudding
Fresh Tomato Salsa
INGREDIENTS:
INGREDIENTS:
•
•
•
•
•
•
•
•
•
•
•
•
•
•
1 scoop chocolate protein powder
1/2 ripe banana
1 tbsp cocoa powder
1 tbsp chia seed
1 tbsp almond milk
cinnamon, to taste
DIRECTIONS:
Combine all ingredients in a blender or food
processor and blend until well combined. If
mixture is too thick add extra milk 1 tsp at a
time until you reach your desired consistency.
Transfer mixture to serving dish and chill in
fridge for 20-30 minutes before serving.
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4 Roma tomatoes
1/2 red onion
1/2 cucumber
1/2 cup fresh cilantro
1 garlic clove, minced
1/2 tsp cumin
juice from 1 small lime
sea salt, to taste
DIRECTIONS:
Chop tomatoes, red onion and cucumber. I
like my salsa a little chunky so I don’t chop
them up too fine. Combine all veggies in a
bowl and add cilantro, garlic, cumin, lime
juice and salt. Stir to combine. Serve slightly
chilled with baked pita chips, veggie chips or
rice crackers. Store leftovers in the fridge in a
sealed container.
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12 WEEK WORKOUT PLAN
Supplements & Vitamins
B
y following a well balanced diet and eating a variety of nutrient dense foods, the majority of essential nutrients can be obtained. Certain circumstances–such as following an
intense training program or adhering to a strict vegan meal plan–may make it necessary to take additional supplements that improve performance, recovery and provide
additional benefits. Of course, speaking with your professional health care provider is essential
in knowing what vitamins and supplements may or may not be suitable for you. Being proactive and working with a professional is highly recommended. The following are items that I
personally use and recommend looking in to or asking about.
PROTEIN POWDER:
BCAA
Look for a natural protein powder that is
free of artificial sweeteners. There are plenty
of gluten free, dairy free and vegan options
available to suit your dietary needs.
Branched-chain Amino Acids refers to
three amino acids: leucine, isoleucine, and
valine. Many protein sources, such as meat
and eggs, already provide BCAAs. Supplementation is unnecessary for people with a
sufficiently high protein intake. For people
with low dietary protein intake, BCAA
supplementation may promote muscle protein synthesis, prevent fatigue and increase
muscle growth over time.
One with a minimum of 20g of protein and
less than 10g of carbs per scoop is ideal.
CLA
Studies show CLA can balance blood sugar
and adrenal function which may lead to
healthy weight loss and reduced abdominal
fat by helping the body convert food more
efficiently into energy.
CLA is found in dairy and animal fats, such
as beef, lamb, whole milk, and eggs, but
cannot be produced by the human body.
CLO/RBO (COD LIVER OIL/ROYAL BUTTER OIL)
Cod liver oil provides naturally occurring
amounts of Vitamin A and D which may do
wonders for your skin, hair and nails! The
butter oil blend provides Vitamin K2 which
is known to help prevent cancer, blood clotting and improve bone strength.
ALL OF THE ABOVE INFORMATION IS ONLY A RECOMMENDATION BASED ON PERSONAL OPINION. ALWAYS CHECK WITH YOU DOCTOR OR HEALTH CARE PROFESSIONAL BEFORE INCORPORATING
CERTAIN FOODS AND/OR SUPPLEMENTS INTO YOUR DIET OR BEFORE STARTING A NEW FITNESS OR NUTRITION PROGRAM.
*ALWAYS FOLLOW DOSAGE RECOMMENDATIONS ON PRODUCT PACKAGING AND/OR AS RECOMMENDED BY YOUR DOCTOR OR HEALTH PROFESSIONAL AS EACH BRAND MAY VARY.
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12 WEEK WORKOUT PLAN
Supplements & Vitamins
GLUTAMINE:
Studies have shown that Glutamine can
minimize breakdown of muscle, help metabolize body fat and support new muscle
growth. Glutamine may also help provide
fast repair and relief of sore muscles and may
serve to boost your immune system.
VITAMIN B12:
This vitamin plays an essential role in the
production of your red blood cells and DNA,
as well as the proper functioning of your nervous system. B12 can’t be made by the body instead, it must be consumed through foods
or supplements. Vitamin B12 is naturally
found in animal foods, including meats, fish,
poultry, eggs and dairy. However, it can also
be found in products fortified with B12, such
as some varieties of bread and plant-based
milk.
MAGNESIUM:
Magnesium is one of seven essential macrominerals. An adequate intake can help prevent problems with bones, the cardiovascular
system, diabetes, and other functions. The
best food sources of magnesium are nuts and
seeds, dark green vegetables, whole grains,
and legumes.
ALL OF THE ABOVE INFORMATION IS ONLY A RECOMMENDATION BASED ON PERSONAL OPINION. ALWAYS CHECK WITH YOU DOCTOR OR HEALTH CARE PROFESSIONAL BEFORE INCORPORATING
CERTAIN FOODS AND/OR SUPPLEMENTS INTO YOUR DIET OR BEFORE STARTING A NEW FITNESS OR NUTRITION PROGRAM.
*ALWAYS FOLLOW DOSAGE RECOMMENDATIONS ON PRODUCT PACKAGING AND/OR AS RECOMMENDED BY YOUR DOCTOR OR HEALTH PROFESSIONAL AS EACH BRAND MAY VARY.
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12 WEEK WORKOUT PLAN
Pre & Post Workout Meals
PRE WORKOUT
Having a meal approximately one hour before your workout is recommended so that your body
has time to properly digest, eliminating the possibility of cramps or nausea during your workout. This meal should be made of both protein and carbohydrates. Slow burning carbohydrates
such as oats will keep you satiated while fast burning carbs like fruit will provide you with a
natural boost of energy so you can power through that sweat sesh. In the following sample
menus I show you how to plan your meals based on what time of day you workout.
PRE- WORKOUT SNACK & MEAL IDEAS
Yogurt, fruit + granola
Rice cakes, peanut butter, sliced banana + drizzle of honey
Apple slices + almond butter
POST WORKOUT
Protein is important post workout to help repair and rebuild muscle - but let’s not forget about
those carbs. Consuming carbohydrates after a workout will help replace glycogen stores and
elicit an insulin response that helps drive protein into the muscle and aid in faster recovery.
Eating this meal within 30 minutes of finishing your workout or as soon as possible is ideal.
POST WORKOUT SNACK & MEAL IDEAS
Protein smoothie
Buddha bowl with tofu, brown rice and veggies
Rice cakes, hummus and sliced hardboiled eggs
DURING
Staying hydrated before, during and after your workout is a high priority. The more you sweat
the more you need to replenish with fluids and electrolytes. I’m not a big fan of sports drinks
and instead, prefer to whip up my own version using good ol’ filtered water, a pinch of salt and
squeeze of lemon that I will sip on during my sweat sesh.
ALL OF THE ABOVE INFORMATION IS ONLY A RECOMMENDATION BASED ON PERSONAL OPINION. ALWAYS CHECK WITH YOU DOCTOR OR HEALTH CARE PROFESSIONAL BEFORE INCORPORATING
CERTAIN FOODS AND/OR SUPPLEMENTS INTO YOUR DIET OR BEFORE STARTING A NEW FITNESS OR NUTRITION PROGRAM.
*ALWAYS FOLLOW DOSAGE RECOMMENDATIONS ON PRODUCT PACKAGING AND/OR AS RECOMMENDED BY YOUR DOCTOR OR HEALTH PROFESSIONAL AS EACH BRAND MAY VARY.
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12 WEEKPLAN
WORKOUT PLAN
12 WEEK WORKOUT
PageMeal
Heading
Sample
Plan
MORNING WORKOUT
LUNCH TIME WORKOUT
EVENING WORKOUT
PRE-WORKOUT
Green Power Smoothie
BREAKFAST
Breakfast Scramble
1 Slice Toast
BREAKFAST
Breakfast Scramble
1 Slice Toast
BREAKFAST /
POST-WORKOUT
Breakfast Scramble
1 Slice Toast
PRE-WORKOUT
Green Power Smoothie
LUNCH
Power Salad
LUNCH
Buddha Bowl
LUNCH /
POST-WORKOUT
Buddha Bowl
PRE-WORKOUT
Green Power Smoothie
DINNER
Power Salad
DINNER
Power Salad
DINNER /
POST-WORKOUT
Buddha Bowl
EVENING SNACK
Veggies + Dip
EVENING SNACK
Chia Pudding
EVENING SNACK
Steamed Edamame Pods +
Sea Salt
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12 WEEK WORKOUT PLAN
Recipes
Breakfast Scramble - Makes 1 Serving
INGREDIENTS
DIRECTIONS
1/2 cup diced onion
minced garlic
1/2 cup chopped peppers
1/2 cup egg whites
OR
4oz extra firm tofu, drained +
crumbled
splash of milk - of choice
1 cup fresh spinach
salt and pepper, to taste
fresh tomato slices
1 green onion, diced
1/4 avocado, sliced
1. Heat a non-stick skillet over med-high heat. Add onion,
garlic + peppers and cook until fragrant and soft, stirring
frequently.
2. Whisk eggs (or mash tofu with a fork) in a small bowl
with salt + pepper and a splash of milk
3.
Add egg or tofu mixture to skillet and cook until dry
(tofu should begin to brown)
4.
Add fresh spinach and fold into egg mixture. Cover skillet with lid for 30-60s and let spinach wilt.
5.
Transfer scramble to plate and top with avocado, fresh tomato and green onion. *Optional - top with feta or dairy
free cheese + salsa!
Green Power Smoothie - Makes 1 Serving
INGREDIENTS
DIRECTIONS
1 cup fresh, baby spinach
1/2 cup almond milk or
coconut water
1/4 cup plain Greek OR
coconut yogurt
1/4 cup dessert tofu
1/4 cup of frozen strawberries
1 tbsp chia seeds
1. Blend all the ingredients together and
enjoy!
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12 WEEK WORKOUT PLAN
Recipes
Power Salad - Makes 1 Serving
INGREDIENTS
BASE (1-2 CUPS):
PROTEIN (CHOOSE ONE):
1-2 cups cup mixed greens, spinach,
kale, arugula and/or romaine
3/4 cups chickpeas or cooked lentils, drained + rinsed
VEGGIES + FRUITS:
4oz of grilled chicken breast, canned tuna,
cooked shrimp, tofu or tempeh
cucumber
carrots
beets
peas
alfalfa sprouts
pea shoots
cherry tomatoes
celery
1/4 avocado
NUTS +SEEDS (1 OZ)
sunflower seeds, pumpkin seeds, sliced
almonds OR chopped walnuts
2 hardboiled eggs, sliced
DRESSING:
1/2 cup balsamic vinegar
1/2 cup extra virgin olive oil
2 tsp dijon mustard
1 clove garlic, minced
1 tbsp honey
1 tsp salt
1/4 tsp fresh ground pepper
DIRECTIONS
1.
Start by adding your choice of base to the bottom of a large serving bowl.
2.
Add your choice of fresh veggies, fruits, nuts and/or seeds and your choice of protein
3.
In a small jar or bowl mix together dressing ingredients until well combined.
4.
Pour dressing over salad, toss and enjoy! Store leftover dressing in fridge.
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12 WEEK WORKOUT PLAN
Recipes
Buddha Bowl - Makes 1 Serving
INGREDIENTS
BASE:
1/4 cup cooked brown rice OR quinoa
1/4 cup kale or spinach
TOPPINGS:
bean sprouts
green onion
black sesame seeds
ROASTED VEGGIES:
broccoli
onion
sweet potato
1/2 tbsp extra virgin olive oil
2 garlic cloves, minced
1/2 tsp cumin
salt + pepper, to taste
PROTEIN (CHOOSE ONE):
4oz cooked shrimp, grilled chicken or
tofu
TAHINI DRESSING:
2 tbsp each tahini, water, + fresh lemon juice
1/2 tbsp honey or pure maple syrup
1/2 tsp. minced fresh garlic
1/8 tsp. ground cumin
*Tip: Twice a week I like to cook up a variety
of proteins that can be used in both the
power salad and the buddha bowls to mix
things up!
ROASTED VEGGIES DIRECTIONS
1.
Pre-heat oven to 400F. Chop broccoli, onion + sweet potato into bite size peices and place
in a large mixing bowl.
2.
Drizzle olive oil over veggie mixture and add garlic, cumin, salt + pepper.
Toss until veggies are evenly coated.
3.
Transfer veggies to a non-stick, or lined, baking sheet and spread evenly in a single layer.
Place in oven and roast for 30-40 minutes or until veggies begin to crisp.
4.
While veggies are roasting, prepare dressing by combining all ingredients into a bowl or
jar and mix until well combined.
5.
Once veggies are done remove from oven. In a large serving bowl layer grains, greens,
veggies, protein of choice and additional toppings. Drizzle with dressing before serving.
Store any leftover dressing in the fridge.
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20
12 WEEKPLAN
WORKOUT
PLAN CALENDAR
12 WEEK WORKOUT
- PROGRESS
Page
Heading
Phase
1: Week
1-4
DAY 1
DAY 2
DAY 3
DAY 4
DAY 5
WEEK 1
WEEK 2
WEEK 3
WEEK 4
PRINT OR SCREEN SHOT THIS CALENDAR AND PLACE A CHECKMARK/EMOJI IN EACH BOX AFTER YOU COMPLETE THE WORKOUT FOR THAT DAY.
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21
12 WEEKPLAN
WORKOUT
PLAN CALENDAR
12 WEEK WORKOUT
- PROGRESS
Page
Heading
Phase
2: Week
5-8
DAY 1
DAY 2
DAY 3
DAY 4
DAY 5
WEEK 5
WEEK 6
WEEK 7
WEEK 8
PRINT OR SCREEN SHOT THIS CALENDAR AND PLACE A CHECKMARK/EMOJI IN EACH BOX AFTER YOU COMPLETE THE WORKOUT FOR THAT DAY.
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22
12 WEEKPLAN
WORKOUT
PLAN CALENDAR
12 WEEK WORKOUT
- PROGRESS
Page
Heading
Phase
3: Week
9 - 12
DAY 1
DAY 2
DAY 3
DAY 4
DAY 5
WEEK 9
WEEK 10
WEEK 11
WEEK 12
PRINT OR SCREEN SHOT THIS CALENDAR AND PLACE A CHECKMARK/EMOJI IN EACH BOX AFTER YOU COMPLETE THE WORKOUT FOR THAT DAY.
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23